Sleep Adviser Dr Monika Sharma Has The Secret To Success For Indian Olympians

The Paris Olympics 2024 is just around the corner and athletes have been bracing themselves for weeks of high-spirited competition, rigorous training sessions, and the culmination of years of hard work and dedication. As these elite sportspersons showcase their athletic prowess to the world, one often overlooked yet crucial aspect of their regimen is the quality of their rest and sleep. To address this, the Indian contingent will be accompanied by Dr Monika Sharma, a sleep adviser who specialises in training high-performance individuals to ensure they are well-rested and prepared to take on the challenges ahead.

In an exclusive interview with SheThePeople, Chandigarh-based Dr Sharma detailed why sleep optimisation is crucial for athletes at the Olympics. She also emphasised the importance of sleep for women, discussing common issues that disrupt sleep patterns, and shared her expert strategies for achieving better sleep in today's fast-paced world.

Excerpt From The Interview

Can you tell me about yourself? How did you get into the field of sleep training?

My post-doctoral training at the University of Pennsylvania provided me with a deep understanding of not only the management of sleep disorders but also the importance of sleep for overall health and peak performance. However, upon my return, I noticed a significant gap in sleep health awareness and services in India. Sleep problems were often underdiagnosed and undertreated, and many people relied on stimulants to stay awake and alcohol to fall asleep. It felt like we were heading towards a silent sleep epidemic, and this concerned me greatly.

The contrast between the sleep health landscape abroad and in India was stark. While countries like the US had advanced facilities and a strong focus on sleep health, India was lagging behind. I felt a strong urge to address this disparity. I observed that as a nation, we were becoming increasingly dependent on unhealthy coping mechanisms for sleep issues, which was alarming.

I realised that if things were to change, it had to start with raising awareness and educating people about the importance of good sleep. This motivated me to establish Sleep Moksha, India's first dedicated Bachelor's degree in Sports Management (BSM) sleep clinic, to improve sleep health through education, awareness, and personalized care for clinical as well as high-performing populations.

My passion for sleep health also led me to a unique opportunity with Abhinav Bindra, one of India’s most celebrated athletes. As the Head of Sleep Science for his performance centre, I focused on optimising sleep for athletes, which is crucial for their performance and recovery. This role allowed me to apply my expertise in a high-stakes environment, helping athletes achieve their best through better sleep.

In essence, my journey into sleep performance was driven by a combination of my training, my observations of the gaps in sleep health in India, and a deep-seated desire to make a positive impact. The establishment of Sleep Moksha and my work with athletes are steps towards transforming sleep health in our country.

What would your role be at the Paris Olympics 2024? Is the necessity and pattern of sleep different for athletes as compared to the general population? How and why?

My role as a Sleep Advisor in the upcoming Olympics is to optimise athletes' sleep for enhanced recovery and peak performance.

Athletes have unique sleep needs due to their intense training, and competition schedules in addition to their personal, social and media/sponsor commitments. Their bodies go through a lot of physical and mental stress. For them, sleep isn’t just about rest, it’s a critical part– a foundation of their recovery and performance.

So for athletes, sleep training is much more specialised. They require more recovery-focused sleep. I develop personalised sleep plans, considering factors like training load, travel, competition timing, and recovery needs to ensure they perform their best. Travel is a big one for most athletes, so I develop strategies to combat jet lag and help them with their sleep patterns even when crossing time zones.

What is the role of sleep in better physical and mental health?

Sleep is when our body and mind heal. During this time, it gets into self-repair mode.

Sleep helps repair muscles and bones through several processes including the release of human growth hormones resulting in physical strength and endurance, anti-inflammatory agents, and immunity. Mentally, it consolidates memory and helps in regulating moods.

From a cognitive standpoint - it also helps with mental focus and clarity, improves decision-making skills, judgement, and reaction times and reduces cognitive errors from fatigue. Inadequate sleep may lead to a lot of physical diseases and mental problems; hence, it has to be taken seriously.

What are some misconceptions that people have about sleep and how do you bust them?

You cannot say that more sleep equals better results. The quality goes hand in hand with quantity. Another myth is that lost sleep can be compensated for over the weekends. We need to understand that consistency in sleep schedules is important. I enlighten people regarding this: duration and quality go along with each other.

Another typical response I receive from high performers is, “I have no problem with my ability to sleep; I can sleep anywhere and anytime." Healthy adults are notoriously poor at self-assessing the magnitude of presence and the side effects of sleep loss. So, even if people think that it is great that they don’t have a technical problem with their sleep, they could be sleep deprived, or their sleeping could be of poor quality.

Lastly, It is sad that some people consider sleep optimisation training as something that is only required for those with sleeping problems/disorders. These are some aspects regarding sleep that I enlighten athletes on. It's time we all embrace these myths and demystify the true meaning.

How and why have sleeping patterns evolved over the years? Is there any difference in how every generation sleeps? For example: Gen-Z versus Millennials

Sleeping patterns have changed significantly over the years due to various factors. Starting with the invention of light bulbs, industrialisation, various lifestyle changes, dietary changes due to technological revolutions, and work cultures have had a major impact on our sleep. Before these changes, people typically slept longer and were more in tune with natural light cycles. Today, the average amount of sleep has decreased as our 24x7 culture has become busier and more technology-driven.

Gen-Z tends to sleep later due to increased technology use-- screen time and social media usage. On the other hand, Millennials might try to stick to a routine, but they still face disruptions due to work and family commitments. Each generation has its own unique set of challenges when it comes to sleep, and understanding these helps in crafting better sleep solutions.

How is sleep different for women versus men? Could you share your expertise on what are the factors that can cause issues in women’s sleep patterns?

Women are underserved when it comes to sleep. Unfortunately, women are the ones who are worse off when the topic has to do with sleep health. They are more prone to having disturbed sleep due to effects brought by various female physiological conditions such as menstrual periods, pregnancy, and menopause.

PMS, PCOS, and postpartum depression make things tougher. More so, women are likely to suffer from cases of insomnia and anxiety. Acknowledging and understanding all these differences helps to devise individual strategies to improve women’s sleep.

What are some ways in which people (especially women) in today’s environment can achieve better rest?

First thing first, prioritise sleep-- Start by establishing a consistent sleep routine, reducing screen time before bed, and creating a sleep-friendly environment. Women should also pay attention to their hormonal cycles and adjust their sleep strategies accordingly. Incorporating mindfulness, gentle stretches/yoga, and a self-care routine before bedtime can also promote better sleep.